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Creamy Low FODMAP Potato Carrot Soup


Few things are as comforting on blustery winter days as a warm bowl of soup. Root vegetables like potatoes and carrots are low FODMAP, and help satisfy the carb craving that low temperatures bring on, while also being fantastic sources of nutrients like potassium, phosphorus, vitamin A, and B vitamins! 

This rich, gluten-free soup includes unsweetened almond milk to avoid the lactose in cow’s milk, and also grated cheddar cheese, which is actually low FODMAP up to 1.5 ounces per serving! Because this recipe is for 4 people and includes 1 cup of grated cheddar ( approximately 4 ounces), it’s well within that limit, while still adding the earthy umami flavor and creaminess of the cheese.

For a low FODMAP, gluten-free vegetable stock to use in this soup, some options are Fody's Vegetable Soup Base or Massel's 7's Vegetable Stock Cubes,  both of which mix easily with boiling water. 

We suggest blending the soup before serving, for a smooth, silky finish, but if you prefer a more rustic, slightly chunkier soup, you can blend only half… that would be great as well!


Creamy Low FODMAP Potato Carrot Soup

Serves 4

Gluten-free, low FODMAP



  • 3 tablespoons garlic-infused oil
  • 1 cup chopped green onions or chives ( green parts only!)
  • 5 large white or russet potatoes, peeled and chopped
  • 6 carrots, peeled and chopped
  • 2 teaspoons ground paprika
  • 1 cup unsweetened almond milk
  • 4 cups Low FODMAP, GF vegetable stock ( like Fody's or Massel 7's)
  • sea salt, to taste
  • black pepper, to taste
  • 1 cup grated cheddar cheese
  • fresh parsley (for garnish)


  1. Heat oil in a large saucepan or pot.
  2. Add chives and saute until soft.
  3. Add potatoes, carrots, and paprika to the pot and simmer for 4 minutes. 
  4. Add low FODMAP vegetable stock, season with salt and pepper, bring to a boil, then reduce heat to simmer for 30 minutes or until vegetables are soft. 
  5. Add unsweetened almond milk, and blend to a smooth consistency with an immersion blender (or blend in batches using a blender, returning to the pot when smooth).
  6. Remove from heat, stir in grated cheddar and add salt and pepper to taste.
  7. Garnish with parsley or and/ or extra chives. Enjoy!


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About Author


Epicured's Content Team: Amanda Robideau is a writer, editor, and food enthusiast. She has a special interest in gut health due to a family history of IBS and IBD, and the many hours she’s logged eating with, cooking with, and cooking for friends and family members with dietary restrictions. Her love of creative eating and exploration has been fueled by the places she has lived, including Paris, Geneva, New York and LA, as well as the many places she has traveled. Reviewing our content is Shannon Kearney, RD, a trained chef and registered dietitian. She spearheads Epicured’s dietary compliance, ensuring that Epicured prepared foods are prepared in accordance with the very latest research. She assists Chef Dani with recipe development, analyzing recipes to the gram for FODMAP content. Jaime Haak is also a content reviewer and is Epicured's Chief Growth Officer. She is a passionate connector and partnership builder. Jaime brings with her extensive experience in health policy (State of IL, State of IN), pharma (Eli Lilly), insurance (UnitedHealthcare), and tech (pulseData, Palantir) organizations.

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